This is a time-efficient exercise that quickly strengthens and sculpts the legs and glutes. You are training the legs independently, where the front leg works the glutes and hamstrings, while the back leg sculpts the quadriceps. Core strength and balance skills are also enhanced.

Start out practicing this exercise on flat ground, and then you can add a curb or step to place your back toes on for more challenge.

The Biophilia EffectThe Outdoor Fitness program is based on the core belief that nature is perhaps the most powerful source for personal health and fitness. When you workout in the fresh air, you not only enhance your physical-mental-emotional condition, you also deepen the connection you have with the environment. It’s easy to overlook, since most of us spend so much time indoors, but you and I, like all human beings, have a deep connection to the natural world. Instinctively you know this to be true. This connection to nature is what is called the biophilia effect.

Aside from the the type of environment you're using, another factor in choosing your location is the type of workout you’re planning. Each of Outdoor Fitness’ three types of workouts—single site, multi site, and traveling—have characteristics that lend themselves to particular locations.

There are two basic positions—or stances—that you will rely on throughout all your Outdoor Fitness sessions: the Athletic Stance and the Split Stance. Both positions provide you with a broad base of support for all your Outdoor Fitness moves, so you can work confidently and with full range of motion on any terrain.

Freestyle it!
This workout can last anywhere from 30-45 minutes, since it’s not guided by the clock but rather by your choice of destination. You choose the length of your route. You can also choose its character! You might want to plot a solitary route on a day when you’re feeling stressed, to make it easy to be alone with your thoughts, the rhythm of your breath, and the sounds of nature. On the other hand, if you’re feeling sociable, you might plot a route through the heart of town. Traveling workouts really let you take a journey—and you get to customize not only the physical terrain but also the mental landscape of your experience.

With multi-site workouts, you’re always changing things up! This workout combines cardio, muscular strength and toning in one quick, efficient session. This workout also laces in mental focus and environmental integration techniques as you move between stations. You’ll be busy with this one, challenged physically and mentally.

Choosing locations for your workouts can be a lot of fun. Whether you live in town or out in the country, once you start looking at your environment as a place of opportunity for exercise, so many possibilities come to life! Different environments all have locations and types of props that lend themselves to great workouts. Different environmental landscapes also have their own particular challenges. If you live in the city, you’ll naturally have a different set of factors—and potential hazards—to consider when working out than if you live in the mountains. Depending on where you live, and where you plan to take your outdoor workouts, consider these factors.

This is workout is great for its versatility. You can take this session to the local park, a city plaza, a picnic area, the beach--or even your backyard. In scouting your terrain, you’ll need a flat or semi-flat spot with a berm, step, curb or low wall nearby for Step Ups and Split Lunges. Be aware: Near the end of the session, you’ll need to lay back on the terrain. If your location doesn’t give you that option, that’s okay: just save the last two exercises for your floor at home. Before you get started, be sure to clear the area of any debris that you can slip on or trip over, such as branches, twigs, needles, gravel, or rocks.